Wondering What is Whole30? This comprehensive Whole30 Guide is just what you need to start your Whole30 on the right track. Includes how to plan for Whole30 including what to prep and a Printable Whole30 Shopping List of what foods to eat and which foods to avoid.
What is Whole30
WHOLE30 is a nutritional diet plan that focuses on eating real-food for 30 whole days.
This food plan is designed to help you change how you feel and eat by:
- eliminating / cutting out all problematic foods that may be making you feel bad such as:
- added sugars
- artificial sweeteners
- and processed foods containing any of these ingredients
- consume all sorts of:
- quality meats
- seeds, and healthy fats.
Benefits of completing a Whole30
So why should you do a Whole30? The goal is to give the body a reset so that you’ll become more aware of the foods you eat and how they make you feel.
It’s not a traditional diet so you are discouraged from weighing yourself or counting calories. You may even notice:
- sugar and carb cravings are much lower / completely gone
- better sleep
- clearer skin
- increased energy
- less bloating
- clear / balanced mind / no more brain fog
- lower inflammation
- reduce chronic pain, skin issues, digestive ailments or seasonal allergies
After the first 30 days are up, you may slowly reintroduce foods one at a time which will help you understand what sensitivities or unwanted side effects you might have with certain foods.
Whole30 Rules – What you can and can’t eat on Whole30
- All fresh vegetables: broccoli, leafy greens, cauliflower, mushrooms, all peppers, all squash, all potatoes (even white – this is new), radishes, turnips, onions, garlic, lettuce, arugula, spinach, kale, kohlrabi, beets, zucchini etc.
- Fruits: apples, berries, peaches, plums, pears, melons,
- High-quality grass-fed meats: beef (ground, steak), chicken, duck, pork, turkey, sausage, deli-meats (sugar and nitrate free)
- Wild-caught seafood: cod, eel, flounder, haddock, halibut, monk fish, perch, pike, salmon, snapper, sea bass, trout, tuna etc.
- Seasonings and spices: salt, black pepper, sugar free herbs & seasonings (chili-garlic, paprika, cumin, turmeric etc)
- Healthy fats: extra-virgin olive oil, coconut oil, ghee, lard, animal fats, coconut oil
- Limited amount of nuts, seeds and healthy fats
We have a ton of delicious and easy Whole30 recipes on our site and here are just a few:
What you can’t eat on Whole30
- All grains – wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, and buckwheat.
- Legumes – beans of all kinds, peas, chickpeas, lentils, peanuts, and peanut butter.
- Soy products – soy sauce, miso, tofu, tempeh, edamame, and lecithin.
- Dairy – milk, ream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
- All alcohol – even for cooking
- Added sugars – maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia and monk fruit
- Artificial sweeteners – erythritol, Splenda, Equal, Nutrasweet, and xylitol.
- Processed foods containing any of these ingredients
- No baked goods / desserts even with Whole30 “approved” ingredients such as banana pancakes or two ingredient cookies
Whole30 Shopping List
I’ve included a Whole 30 Food Shopping List that you can print out listing the Whole30 approved foods that you can’t and can’t eat while following Whole30.
You can download the list by right-clicking and stick it on your fridge after you print it out.
Where to shop for Whole30 Compliant ingredients:
For fresh produce, you can pretty much shop at any grocery store you like or prefer.
Whole Foods, Trader Joe’s, Wegmans, Kroger, Aldi, Smith’s, Tops’, Walmart, Target, etc.
Best Whole30 Places to Shop
Retail / Grocery Stores
The Best Whole30 Foods at Trader Joe’s : meat, vegetables, avocados, nitrate-free bacon – prosciutto, almond milk, coconut milk, sausages, Whole30 compliant snacks and pantry ingredients
The Best Whole30 Foods to Buy at Whole Foods : meat, pasture-raised eggs, vegetables, avocados, nitrate-free bacon – prosciutto, almond milk, coconut milk, sausages, sauces, dressings, keto-friendly snacks and compliant pantry ingredients
Walmart : meat, vegetables, almond milk, sausages, compliant snacks and pantry ingredients
Costco – Whole30 Guide : meat, rotisserie chicken, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients
The Best Whole30 Foods at Target : almond milk, sausages, compliant snacks and pantry ingredients
Wegmans : – meat, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients
Zehrs : meat, fish, vegetables, compliant snacks and pantry ingredients
Superstore : meat, fish, vegetables, compliant snacks and pantry ingredients
Bulk Barn : nuts, seeds, compliant snacks and pantry ingredients
For other specialty ingredients in our pantry and even our grass fed meats and fresh seafood, I order these online from various sites. It’s not only more convenient but many times it costs less than the local grocery store! And it is delivered to your door!
Amazon – Whole30 compliant snacks and pantry ingredients, meal prep etc.
Thrive Market – compliant snacks and pantry ingredients
Natural Market – compliant snacks and pantry ingredients
Low Carb Canada – Whole30 diet compliant snacks and pantry ingredients
TruLocal – top quality grass fed meats delivered each month to your door at prices that are less than many grocery stores in the Ontario.
Butcher Box – top quality grass fed meats delivered each month to your door at prices that are less than many grocery stores in the US.